"Murph" is a hero workout from CrossFit, named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For his actions that day he was awarded the Medal of Honor, our Nation's highest honor for valor.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Today I did my first real 'Murph' to honor this hero and the many like him who have lost their lives throughout our Nation's history.

Semper Fi LT Murphy.

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

No body armor yet. I used a treadmill for the runs and partitioned the middle work into 4 rounds of 25 pull-ups/50 push-ups/75 squats. It was not easier, in fact it may have made it more difficult, but it sure helped me keep count.

My time: 53:12

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At the old HQ, CrossFit MECCA in 2007